Budget Friendly KETO Meal (3 CARBS)
Recipes in this Video
Egg white wraps are a modern American breakfast option that emphasizes health and convenience. They are often used as a low-carb alternative to traditional wraps or tortillas, allowing for a protein-rich, gluten-free meal. Popular among fitness enthusiasts, these wraps can be filled with a variety of ingredients, making them versatile for different tastes and dietary preferences. Today, they are embraced in meal prep culture for their ease of preparation and adaptability.
Ingredients
- ●egg whites
- ●salt
- ●black pepper
- ●olive oil
- ●spinach
- ●bell peppers
- ●onions
- ●mushrooms
- ●cheese
- ●avocado
- ●salsa
- ●fresh herbs
- ●smoked salmon
Instructions
- 1Whisk egg whites in a bowl until frothy.
- 2Season with salt and black pepper to taste.
- 3Heat olive oil in a non-stick skillet over medium heat.
- 4Pour a portion of the egg whites into the skillet, swirling to cover the bottom.
- 5Cook until the edges start to lift, about 2-3 minutes.
- 6Gently lift the wrap with a spatula and flip it over.
- 7Cook for another 1-2 minutes until set and lightly golden.
- 8Remove from skillet and repeat with remaining egg whites.
- 9Sauté spinach, bell peppers, onions, and mushrooms in the skillet until tender.
- 10Layer sautéed vegetables, cheese, and smoked salmon on each wrap.
- 11Fold the wrap over the filling and serve with avocado and salsa.
- 12Garnish with fresh herbs if desired.
Ingredient Alternatives
cheese
Healthier: nutritional yeast
Cheaper: cottage cheese
Nutritional yeast adds a cheesy flavor with fewer calories.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Canola oil is a cost-effective option for cooking.
smoked salmon
Healthier: cooked chicken breast
Cheaper: canned tuna
Canned tuna is a budget-friendly protein alternative.
Techniques
Equipment
Also Known As
Originating from Mexico, enchiladas are a traditional dish made with rolled tortillas filled with various ingredients. They are often topped with a rich sauce and cheese, making them a comforting meal. In recent years, keto variations have gained popularity, allowing those on low-carb diets to enjoy this classic dish without the traditional tortillas, often substituting them with low-carb alternatives.
Ingredients
- ●shredded chicken
- ●cream cheese
- ●cheddar cheese
- ●enchilada sauce
- ●tortillas
- ●onion
- ●garlic
- ●cumin
- ●chili powder
- ●olive oil
- ●bell pepper
- ●jalapeño
- ●cilantro
- ●lime juice
- ●salt
- ●black pepper
Instructions
- 1Preheat the oven to 350°F (175°C).
- 2In a skillet, heat olive oil over medium heat.
- 3Sauté chopped onion and garlic until translucent, about 3-4 minutes.
- 4Add shredded chicken, cumin, chili powder, salt, and pepper; cook for 5 minutes.
- 5Stir in cream cheese until melted and combined.
- 6Remove from heat and add chopped bell pepper and jalapeño.
- 7Spread a thin layer of enchilada sauce on the bottom of a baking dish.
- 8Fill each tortilla with the chicken mixture and roll tightly.
- 9Place the filled tortillas seam-side down in the baking dish.
- 10Pour remaining enchilada sauce over the top and sprinkle with cheddar cheese.
- 11Bake for 20-25 minutes until cheese is bubbly and golden.
- 12Garnish with fresh cilantro and a squeeze of lime juice before serving.
Ingredient Alternatives
cream cheese
Healthier: Greek yogurt
Cheaper: ricotta cheese
Greek yogurt reduces calories while maintaining creaminess
cheddar cheese
Healthier: monterey jack cheese
Cheaper: mozzarella cheese
Monterey jack is lower in fat but still melts well.
enchilada sauce
Healthier: homemade tomato sauce
Cheaper: canned tomato sauce
Canned tomato sauce is often less expensive than pre-made sauces.
tortillas
Healthier: almond flour tortillas
Cheaper: cabbage leaves
Cabbage leaves are low-carb and can be used as wraps.
Techniques
Equipment
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